Are you looking pain relief?  

One of the best self-care tools that I like to do personally and give clients who are struggling with pain is the 90/90 Relaxation Technique.  

This pain-relief self-care tool technique is good for anyone who struggles with headaches, neck pain, upper and lower back pain.  Or you can do this technique after a long day; especially, if you're feeling sluggish or experiencing muscle tension in your neck, upper traps or back, this pain-relief technique is for you.  

Do this technique for 5 to 15 minutes to help you relax, destress and give you the pain relief you've been looking for.

To get started, watch video or read instructions below.

To get started...

• Set a timer on your phone to do this self-care technique for 5 to 15 minutes.
• Lie on your back.  Place 1 to 2 folded hand towels underneath your head for good alignment and support.  
• When you lie on your back, place your legs and feet on either a chair, couch or ottoman....

During stress and crisis, life can feel overwhelming and very challenging at times. 

This blog post is a MUST READ or WATCH VIDEO to help you learn simple ways to relieve stress into your every day life, so that you find the stress relief you've been looking for.

Stress is a part of life and that is WHY it's so important for us to learn how to manage stress, and to learn these self-care tools that I'm going to share with you today. 

Learning these self-care strategy tools will help you feel more confident, less stressed and help you cope better when faced with any life challenge that comes your way. 

Sleep

Getting enough sleep can be crucial to our overall health and wellbeing; especially, during stress and crisis.  Sleep is one the main self-care tools that you can use to help you decrease anxiety, stress and to feel better. 

Figure out how many hours of sleep you need to feel great and to be your best self. 

Try this free audio Guided Sleep...

Looking for a great healthy and delicious chocolate chip cookie recipe?  Look no further!  

I've tried a lot of healthy chocolate chip cookie recipes on online with no luck on finding a recipe I would use again or share with others.  Through my own trial and error I figured out the best recipe I enjoy using, and I am so excited to share this recipe with you!  

My favorite go-to healthy delicious chocolate chip cookie recipe with almond flour, oatmeal, greek yogurt, chic peas and no butter.  These chocolate chip cookies are quick and easy to make with nutritious ingredients to help you feel better than ever!

 THE ULTIMATE HEALTHY DELICIOUS CHOCOLATE CHIP COOKIES

THE RECIPE

 Serves: 3 dozen

Ingredients

• Non-stick cooking spray or parchment paper
• 1 cup coconut sugar (packed)
• ½ cup Greek Yogurt 
• 1 egg (or 2 egg whites)
• 1 - 15oz can of Chickpeas (drained, rinsed)
• 1¼ cup 60% chocolate chips (or...

If you struggle with back pain, and your doctors given you the okay to workout, one of the best exercises you can do, is to work your core to increase core strength.

This safe, quick and effective core workout that you can do anytime, anywhere is a great self-care tool to help give you back pain relief you've been looking for.

Click on the YouTube video below to start your workout!

FULL WORKOUT INSTRUCTIONS

Props:  Grab a mat, towel or use a carpet space or rug to workout on.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side. Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist width apart for added support. 

Optional:  If you already have pain while lying on your back, place a folded hand towel or bath towel underneath the lower part of your back for support. 

Warm-up...

If you're looking for a safe, quick and effective Pilates for beginners upper body workout, to help you increase upper body strength and stability where you need it the most, this workout is for you!  

Grab a mat or find a carpet space to workout on and let's begin.

Click on the YouTube video below to get started.

If you're looking for a safe, quick and effective Pilates for beginners lower body workout, to create good core and lower body strength and stability, this workout is for you!  And to train your body intelligently so that it works FOR rather than AGAINST you.

Grab a mat, towel or find a carpet space to workout on.  And, grab 2 hand towels or a small pillow to go under your head when needed.

Click on the YouTube video below to get started.

FULL WORKOUT INSTRUCTIONS 

 Props:  Grab a mat, towel or use a carpet space or rug to workout on.  And grab 2 hand towels or a small pillow to go under your head when needed.

Start by lying on your side with your legs extended with your shoulder and hips stacked, and keep your head, shoulder and hips in one line.  Place your two hand towels or a small pillow under your head. If you don’t have any props, extend and relax your bottom arm over your head, and relax your head on your upper arm or bend...

Finding safe, quick and effective workouts online can be challenging.  I can help.  

If you're looking for a safe, quick and effective core workout while keeping your neck and shoulders tension free, and a workout that you can do anytime, anywhere, this workout is for you!  

Grab a mat, towel or find a carpet space to workout on.  And, grab 1-2 hand towels or a small pillow to go under your head when needed.

Click on the YouTube video below to get started. 

 FULL WORKOUT INSTRUCTIONS 

 Props:  Grab a mat, towel or use a carpet space or rug to workout on.  Also, grab 1-2 hand towels or a small pillow to go under your head when needed.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side.  Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist...

 Hi, I'm Ranada.  

Welcome to Ranada Fitness!  An online-based community where I provide you with safe, quick and effective online workouts.  Workouts you can easily incorporate into your daily routine that you can do anytime, anywhere.  At home, work or when you travel. 

Today's online workout is one of my favorite workouts.  And, If you suffer with lower back pain like so many other people do, this workout is for you!   This workout will help you increase muscle strength, core stability and mobility where you need it the most.   

Let's get started!  Click on the YouTube video below. 

FULL WORKOUT INSTRUCTIONS

Props:  Grab a yoga mat, towel or find a carpet space to workout on.  And grab a hand towel to place under your head (two towels if needed) and make your way onto the floor and lie on your back.  

 Warm-up 

• Bend your knees and place your feel onto the floor. 
• ...

This deliciously moist Gluten-Free Blueberry Muffin Recipe is one of my favorite - go to recipes!

These gluten-free, dairy-free and refined sugar free blueberry muffins are the perfect breakfast or on-the-go snack choice you can make when living a healthy lifestyle.

What you will love about this healthy blueberry muffin recipe is that it's quick and easy to make and freezer-friendly.  With all healthy ingredients that will fuel your body without the sugar crash!

Ingredients

• 2 large overripe bananas (about 1 cup), mashed
• 1/4 cup coconut oil
• 1/4 cup almond butter
• 2 tbsp. maple syrup
• 1 tsp. vanilla extract
• 2 eggs lightly beaten
• 1/4 cup coconut flour
• 1/4 cup almond flour
• 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• 1/2 tsp. sea salt
• 1/2 tsp.  cinnamon
• 1 cup fresh blueberries (organic)

MEET KELLY!

This month's Featured Member is Kelly Tibbetts.  Kelly is a former competitive ski racer, wife, mother of two, nurse, district manager for Arbonne, an amazing friend, leader and someone who loves adventure and the outdoors.  Kelly lives in Park City, Utah, and exudes what is to be a self leader.  She's also a great role model for other women looking to live a healthy lifestyle.

Keep reading for some wise words from Kelly..

Tell me about yourself:   I live in Park City, Utah, which is an outdoor adventure place of dreams… I LOVE living here!  I am also grateful to have a very, loving and supportive husband and two healthy and happy children, a 14-month old girl and 3-year old boy. Being a former competitive ski racer, I am a very driven person, focused on doing my absolute best every time. As a mother of 2, I am focused on providing my kids with opportunities to fulfill their dreams, and the tools to make the best choices for their...